The 4-Hour Body Part 16

INCREASING FAT CONTENT IN MEALS BLUNTS JUMPS IN GLUCOSE MUCH MORE THAN LEAN PROTEIN.

The more fat, and the earlier in the meal, the less the glycemic response. Eat good fat, preferably as an appetizer before the entree. I now eat four Brazil nuts and one tablespoon of almond b.u.t.ter first thing upon waking.

FRUCTOSE HAS A LARGE AND VERY EXTENDED GLUCOSE-LOWERING EFFECT, BUT THIS DOESN'T MEAN YOU SHOULD CONSUME IT. LOW BLOOD GLUCOSE DOES NOT ALWAYS = MORE FAT-LOSS.

For one week of my testing of the SEVEN device, I drank 14 ounces of orange juice first thing in the morning as my benchmark instead of white bread or glucose. Once I'd established my typical response to 14 ounces of one brand of OJ, I could isolate one variable (like vinegar or lemon juice) and measure the deviation from my usual morning response.

OJ helped me to maintain much lower average glucose values throughout the day.

Does this mean you should eat more fructose? Not necessarily.

My fat-loss plateaued as soon as I introduced fructose (the 14 ounces of orange juice), even though it created a pleasant flat line around the 100 mg/dL mark.27 In future tests, I would like to see if a much smaller amount of fructose in whole fruit form, probably berries, could be used to blunt glucose response without stalling fat-loss or causing fat gain. I think this would ideally be limited to a 24-hour period like a binge day and consumed 30 minutes prior to the one or two highest-GL meals, similar to how I used a In future tests, I would like to see if a much smaller amount of fructose in whole fruit form, probably berries, could be used to blunt glucose response without stalling fat-loss or causing fat gain. I think this would ideally be limited to a 24-hour period like a binge day and consumed 30 minutes prior to the one or two highest-GL meals, similar to how I used a small small amount of OJ before croissants on September 26. amount of OJ before croissants on September 26.

It's easy to get fixated on one measurement, whether the number on a scale or the number on a glucometer. But, as Warren Buffett, the richest investor in the world, is fond of emphasizing: it's not enough to simply measure things-you have to measure what matters.

If your goal is fat-loss, before-and-after bodyfat percentages determine pa.s.s or fail, not glucose measurements alone. Keep your eye on the right ball.

VINEGAR, COUNTER TO EXPECTATIONS, DIDN'T LOWER GLYCEMIC RESPONSE. LEMON JUICE, ALSO COUNTER TO EXPECTATIONS, DID.

There's a great deal of evidence for vinegar lowering the glycemic index of a meal by more than 25%. It seems as reliable as any food "rule" could be.

Both white vinegar and apple cider vinegar were used in the literature. But acetic acid is acetic acid, so any kind of table vinegar that has at least 5% acetic acid should work28 if you consume at least 20 milliliters (1.5 tablespoons). if you consume at least 20 milliliters (1.5 tablespoons).

In my trials, neither white vinegar nor balsamic vinegar had a lowering effect on blood sugar. I even drank 3 tbsp+ of vinegar before my meals as a last- ditch attempt. Unhappy times in stomach-ville and no discernible benefit.

Why no effect? There are a few possible explanations, but the most likely are: I need a higher dose, or vinegar doesn't affect fructose metabolism and showcases its effects in a high-starch meal. Recall that, owing to the problems of standardizing true real-life mixed meals, I used changes in responses to OJ as a benchmark.

Lemon, however, showed its merits without fail.

There are anecdotes and websites galore that claim lemon juice lowers glycemic index. Neither my researchers nor I could find any controlled studies showing evidence of a GI-lowering effect for lemon, lime, or citric acid. The closest was citrate, a salt or ester of citric acid in combination with other things like insoluble calcium. In my personal trials, three tablespoons of fresh-squeezed lemon juice just prior to eating (not store-bought with preservatives and artificial additives) appeared to lower blood sugar peaks by approximately 10%.

CINNAMON, EVEN IN SMALL DOSES, HAS A SUBSTANTIAL EFFECT ON GLUCOSE LEVELS.

There is ample evidence that cinnamon can be used to reduce the glycemic index of a meal up to 29%. At four grams per meal or even six grams per day, it can lower not only blood glucose but also LDL cholesterol and triglycerides. Cinnamon weighs in at 2.8 grams per teaspoon, so four grams of cinnamon is about one and a half teaspoons. so four grams of cinnamon is about one and a half teaspoons.

Cinnamon's effect on glucose levels seems partially due to the fact that it slows the rate at which food exits the stomach (gastric emptying), which means that you also feel full faster with cinnamon.

I tested three species of cinnamon: Ceylon cinnamon Ceylon cinnamon ( (Cinnamomum verum or or zeylanic.u.m, zeylanic.u.m, also referred to as "true cinnamon"), also referred to as "true cinnamon"), Ca.s.sia cinnamon Ca.s.sia cinnamon ( (Cinnamomum ca.s.sia or or aromatic.u.m aromatic.u.m), and Saigon cinnamon Saigon cinnamon ( (Cinnamomum loureiroi, also known as Vietnamese cinnamon). also known as Vietnamese cinnamon).

Though Ca.s.sia is thought inferior to Ceylon or completely ineffective in some bodybuilding circles, it has lowered glycemic response in both published studies and in my experience. This is fortunate, since Ca.s.sia is what is most often found at coffee shops and restaurants if you ask for "cinnamon." I found Saigon cinnamon to be most effective, with Ca.s.sia in close second place and Ceylon in much further third place.

In terms of reducing glycemic response, I found the following, from largest to smallest effect, effective:

1. Get freshly ground cinnamon or grind it yourself. If you, like me, have a bachelor-special spice rack that's three years old, toss it and get new raw materials. The polyphenols and active ingredients degrade over time and with air exposure.

2. Learn how to spot species. Unfortunately, U.S. packagers are not legally required to specify the type of cinnamon species on the label. Not sure which raw "cinnamon" sticks are Ca.s.sia? They will roll up from both sides, like a scroll. Ceylon will roll up from one side, as if you had rolled up a bathroom towel. Distinguis.h.i.+ng powder is harder, as age plays a part, but Ca.s.sia tends to be a darker reddish-brown and Ceylon a lighter tan color. Unfortunately, U.S. packagers are not legally required to specify the type of cinnamon species on the label. Not sure which raw "cinnamon" sticks are Ca.s.sia? They will roll up from both sides, like a scroll. Ceylon will roll up from one side, as if you had rolled up a bathroom towel. Distinguis.h.i.+ng powder is harder, as age plays a part, but Ca.s.sia tends to be a darker reddish-brown and Ceylon a lighter tan color.

3. Don't use too much. It's easy to get overambitious with cinnamon, but there are active substances that can hurt you if consumed in excess. Coumarin, as just one example, is a potent blood-thinner and some cinnamon in Europe has a warning label for this reason. Use no more than four grams per day. I use a few dashes in coffee and limit myself to two to three cups of coffee throughout the day. It's easy to get overambitious with cinnamon, but there are active substances that can hurt you if consumed in excess. Coumarin, as just one example, is a potent blood-thinner and some cinnamon in Europe has a warning label for this reason. Use no more than four grams per day. I use a few dashes in coffee and limit myself to two to three cups of coffee throughout the day.

To reiterate, based on material bulk density reference charts, cinnamon weighs in at 0.56 grams per cubic centimeter, one cubic centimeter = 0.2 teaspoon, and so there are 2.8 grams of cinnamon per teaspoon. 2.8 grams of cinnamon per teaspoon.

So four grams of cinnamon = 4 divided by 2.8, or just about one and a half teaspoons. Don't consume more per day.

MORE THAN QUALITY, IT'S THE SIZE AND SPEED OF MEALS THAT DETERMINED GLYCEMIC RESPONSE.

Even on protein and vegetables alone, I could b.u.mp glucose as high as 150 mg/dL without much effort. Granted, I eat like a starving dog. In Whym restaurant in Manhattan, one friend nicknamed me "Orca" after watching me nonchalantly swallow a piece of ahi-tuna the size of my fist. To him, this was unusual. To me, it was the only way I'd ever eaten: fast.

The easiest thing you can do to decrease glucose spikes is slow down. I had to methodically finish my plate in thirds and train myself to wait five minutes between thirds, usually with the help of iced tea and slices of lemon. It also helps to drink more water to dilute digestion (I'm fantastic at this), eat smaller portions (not so good at this), and chew more (Orca is terrible terrible at this). at this).

All four strategies serve to decrease the amount of food that gets digested per minute, which will determine the size of your glucose arc.

Two real-world examples:

1. Matt Mullenweg, lead developer of the WordPress blogging platform, lost 18 pounds with one change: chewing each mouthful of food 20 times. The exact number wasn't important. It was having a precise number that helped. Counting slowed him down and made him aware of portion size, which made him less likely to overeat. I don't have the patience for chewing like normal humans, but Matt did.

2. Argentine women are famous for being gorgeous and eating c.r.a.p. In total, I've spent about two years in Buenos Aires, and the female Argie diet appears to consist of little more than cappuccino, cookies and biscuits, a super-sweet caramel called dulce de leche dulce de leche, ice cream, and-for dinner-meat and salad with a side of pasta. Is it just fantastic genetics? I don't think so. Several male friends have traveled with pet.i.te Argentine girlfriends, who, once in the United States or Europe, immediately put on 1020 pounds. The reason? The girls themselves admitted it: increased portion size and increased speed of eating. The beautiful people of Buenos Aires might eat a wide spectrum of garbage calories, but they tend to do it in small bites and over a long period of time.

Slow down and smell the roses.

Make 30 minutes the minimum for a meal.

FOR FASTEST FAT-LOSS, MINIMIZE YOUR BLOOD SUGAR b.u.mPS ABOVE 100 TO NO MORE THAN TWO PER DAY.

I was able to sustain rapid fat-loss if I didn't jump above 100 mg/dL more than twice daily. Fat-loss was marginally greater when I remained under 90, but this was difficult to achieve without omitting legumes and following more of a ketogenic diet. For convenience and socializing, I prefer the slow-carb approach unless I'm dieting to below 8% bodyfat.

The 100-mg/dL rule excludes binge day, where all is allowed. On nonbinge days, using fructose or semistarvation to remain under 100 mg/dL is counterproductive and considered cheating.

But how to keep yourself under 100 mg/dL if you don't have an implant in your side?

Just follow a handful of simple rules based on the literature and my personal tracking, in addition to the basic tenets of the Slow-Carb Diet:

* Eat decent quant.i.ties of fat at each larger meal. Saturated fat is fine if meat is untreated with antibiotics and hormones.

* Spend at least 30 minutes eating lunch and dinner. Breakfasts can be smaller and thus consumed more quickly.

* Experiment with cinnamon and lemon juice just prior to or during meals.

* Use the techniques in "Damage Control" for accidental and planned binges. Keep in mind that the techniques in that chapter will help you minimize damage for about 24 hours, not much more.

TOOLS AND TRICKS:.

DexCom Seven Plus (www.dexcom.com) The DexCom Seven Plus is the continuou The DexCom Seven Plus is the continuous glucose monitor I used and abused. It is an implant that gives you the approximate data of 288 fingertip blood samples per day. I found it invaluable, even as a non-diabetic. glucose monitor I used and abused. It is an implant that gives you the approximate data of 288 fingertip blood samples per day. I found it invaluable, even as a non-diabetic.

WaveSense Jazz Glucometer (www.fourhourbody.com/jazz) This is, by orders of magnitude, the best glucometer I found. It's small, simple to use, and incredibly consistent, as it accounts and corrects for environmental factors. For those who don't want an implant but want an actionable glimpse of how they respond to foods, this is a great option. This is, by orders of magnitude, the best glucometer I found. It's small, simple to use, and incredibly consistent, as it accounts and corrects for environmental factors. For those who don't want an implant but want an actionable glimpse of how they respond to foods, this is a great option.

Glucose Buddy (www.fourhourbody.com/app-glucose) Glucose Buddy is a free iPhone app for diabetics that allows you to manually enter and track glucose numbers, carbohydrate consumption, insulin dosages, and activities. Glucose Buddy is a free iPhone app for diabetics that allows you to manually enter and track glucose numbers, carbohydrate consumption, insulin dosages, and activities.

Juliet Mae Fine Spices & Herbs (www.julietmae.foodzie.com) This is where you can buy Juliet Mae's delicious cinnamon. I used her sampler for all testing, which includes Ca.s.sia, Ceylon, and Saigon cinnamon. This is where you can buy Juliet Mae's delicious cinnamon. I used her sampler for all testing, which includes Ca.s.sia, Ceylon, and Saigon cinnamon.

MiR 50-Lb. Short Adjustable Weighted Vest (www.fourhourbody.com/vest) The best weighted vests in the business. This is what I almost wore through airport security. If you want a rifle b.u.t.t in the head at customs, it's the perfect choice. The best weighted vests in the business. This is what I almost wore through airport security. If you want a rifle b.u.t.t in the head at customs, it's the perfect choice.

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End of Chapter Notes 22. Technically, interst.i.tial fluid levels, from which the blood glucose is extrapolated. Technically, interst.i.tial fluid levels, from which the blood glucose is extrapolated.

23. GL = (GI x amount of carbohydrate in grams)/100. GL = (GI x amount of carbohydrate in grams)/100.

24. I was looking at artificially creating food allergies and then removing them, an experiment that didn't make it into this book. I was looking at artificially creating food allergies and then removing them, an experiment that didn't make it into this book.

25. If you're ever in Mill Valley, California, go to Small Shed Flatbreads and get this dish. If you're ever in Mill Valley, California, go to Small Shed Flatbreads and get this dish.

26. Eaten for specific non-slow-carb reasons. See the "s.e.x Machine" chapter for more. Eaten for specific non-slow-carb reasons. See the "s.e.x Machine" chapter for more.

27. The reasons for this are explained in "The Slow-Carb Diet I." The reasons for this are explained in "The Slow-Carb Diet I."

28. Or a serving of any unsweetened table dressing that amounts to the equivalent of 20 milliliters of 5% acetic acid. Or a serving of any unsweetened table dressing that amounts to the equivalent of 20 milliliters of 5% acetic acid.

THE LAST MILE.

Losing the Final 510 Pounds I saw an angel in the block of marble and I just chiseled until I set him free.-Michelangelo I looked down at my pad of paper and read the first question: "What's the biggest mistake that drug-free 'natural' bodybuilders make?" looked down at my pad of paper and read the first question: "What's the biggest mistake that drug-free 'natural' bodybuilders make?"

"Natural bodybuilders?" John Romano laughed. "The biggest mistake 'natural' bodybuilders make is thinking they're natural. Eating 20 chicken b.r.e.a.s.t.s a day isn't natural. The best I'll give them is 'over-the-counter.'"

And so our conversation began. It was going to be a fun interview.

Romano had his finger on the pulse of physique augmentation for more than two decades as the editor in chief of Muscular Development Muscular Development ( (MD) magazine. MD MD is the one mainstream magazine that serves as an intersection between published research and experimentation in the wild world of bodybuilding. is the one mainstream magazine that serves as an intersection between published research and experimentation in the wild world of bodybuilding. MD MD wasn't enough for John, so he left to push the boundaries even further on a site called RX Muscle. wasn't enough for John, so he left to push the boundaries even further on a site called RX Muscle.

I reached out to him about specifics of drug- a.s.sisted and drug-free approaches for achieving sub-10% bodyfat, as he's observed thousands of guinea pigs and their results. John is a testament to his findings: he looks like he's in his thirties though he just turned 50, which he credits to infrequent HIT-style resistance training (see "From Geek to Freak"), a simple decision-free diet, and a "modic.u.m of the right drugs."

The diet he follows for fat-loss, and the one he prescribes to compet.i.tors, is also that of his business partner, whom we'll meet later: Dave "Jumbo" Palumbo. It is an elegant and effective means for losing the last 510 pounds that seem resistant to everything else.

The following menu is for a 200-pound male at 1012% bodyfat, and the ounces of protein (8 ounces for a 200-pound male) should be adjusted up or down 1 ounce per 10 pounds of lean lean bodyweight (e.g., 7 ounces for 190 pounds, 9 ounces for 210 pounds) with a minimum per-meal intake of 4 ounces. In other words, even if you weigh 100 pounds, you will not decrease the ounces of protein below four ounces. bodyweight (e.g., 7 ounces for 190 pounds, 9 ounces for 210 pounds) with a minimum per-meal intake of 4 ounces. In other words, even if you weigh 100 pounds, you will not decrease the ounces of protein below four ounces.

For sizing: half a cup of almonds is about 60 almonds, and eight ounces of lean protein is approximately the size of your fist.

Here's the kicker: One of these meals has to be eaten every three hours while you're awake, and you must eat within one hour of waking and one hour of bed. One of these meals has to be eaten every three hours while you're awake, and you must eat within one hour of waking and one hour of bed. Hunger is no longer the driver for food intake. Tupperware is your friend, and the clock is your drill sergeant. Skipping meals is not permitted, so purchase in bulk and prep food in advance if needed. Hunger is no longer the driver for food intake. Tupperware is your friend, and the clock is your drill sergeant. Skipping meals is not permitted, so purchase in bulk and prep food in advance if needed.

If you weigh less than 150 pounds, use the lower end of protein intake at four ounces protein (or 30 grams for protein shakes) and have smaller portions for the add-ons: a quarter quarter-cup of nuts or or one tablespoon of peanut b.u.t.ter one tablespoon of peanut b.u.t.ter or or one tablespoon of extra-virgin olive oil (EVOO) or macadamia oil. one tablespoon of extra-virgin olive oil (EVOO) or macadamia oil.

Eat one of these meals every three waking hours: Option 1: 50 grams of whey protein isolate + half a cup of nuts or two tablespoons of peanut b.u.t.ter 50 grams of whey protein isolate + half a cup of nuts or two tablespoons of peanut b.u.t.terOption 2: eight ounces of cooked, white, nonfatty fish (no salmon, mackerel, etc.) + half a cup of nuts or two tablespoons of peanut b.u.t.ter. Acceptable fish include, but are not limited to, lean tuna, white fish, ba.s.s, catfish, pike, whiting, and flounder. eight ounces of cooked, white, nonfatty fish (no salmon, mackerel, etc.) + half a cup of nuts or two tablespoons of peanut b.u.t.ter. Acceptable fish include, but are not limited to, lean tuna, white fish, ba.s.s, catfish, pike, whiting, and flounder.Option 3: eight ounces of cooked turkey or chicken + half a cup of nuts or two tablespoons of peanut b.u.t.ter eight ounces of cooked turkey or chicken + half a cup of nuts or two tablespoons of peanut b.u.t.terOption 4: eight ounces of cooked fattier protein: red meat (a la flank), ground beef, fatty fish, or dark poultry + one tablespoon of olive oil or macadamia oil eight ounces of cooked fattier protein: red meat (a la flank), ground beef, fatty fish, or dark poultry + one tablespoon of olive oil or macadamia oilOption 5: five whole eggs (easiest if hard-boiled) five whole eggs (easiest if hard-boiled)Unlimited quant.i.ties of the following are allowed at each meal:SpinachAsparagusBrussels sproutsKaleCollard greensBroccoli rabeBroccoli and other cruciferous vegetables One tablespoon of olive oil or macadamia nut oil can be included as dressing, as long as you have not included the half-cup of nuts or two tablespoons of peanut b.u.t.ter in that meal. In the lower-fat meal options, you may make a salad dressing using slightly more oil: two tablespoons olive oil or macadamia oil.

No corn, beans, tomatoes, or carrots are permitted, but one cheat meal meal is encouraged every seven to ten days. is encouraged every seven to ten days.

Simple and effective.

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The above diet can get you to 8% bodyfat or even less. Needless to say, there is a point of diminis.h.i.+ng returns when each additional 1% drop is more difficult than the preceding 5%.

If training and diet hit a ceiling, how on earth do bodybuilders get to less than 4% subcutaneous bodyfat?

In a word: drugs.

Romano's pre-compet.i.tion schedule on the following page a.s.sumes a well-trained 59, 200- to 220-pound bodybuilder at 1012% bodyfat who gets down to 180190 pounds at 68% bodyfat before implementing the drug regimen. On contest day, he should end up at 200205 pounds at less than 4% bodyfat.

Almost all of the drugs listed can have serious side effects when misused. Google "Andreas Munzer autopsy" to see what can happen when you make mistakes.29 Do not try this at home. Do not try this at home.

"This is really, in my opinion, the best way to prepare," Romano says, "but you need patience, and that is usually more difficult to build than the muscle. Train with super-high intensity (one body part per day, five days a week) and do cardio (3040 minutes per day). Continue this regime during your 'pre-diet' phase. You will want to whittle your bodyfat down VERY low with a no-carb diet-under 8%. You have to keep up the intensity and the cardio. This is probably going to take 1012 weeks. Crazy as it sounds, you want to break down some of the muscle you just built and deplete yourself as much as possible.

"Then you add the juice. One Sustanon every other day with 75 milligrams trenbolone (Tren) or 200 milligrams Deca-Durabolin (Deca). Two IU Growth Hormone (GH) every day. Add 75 grams of carbs to your first three meals. Drink 40 grams of whey protein isolate before bed. Wake up four hours later and drink another 40 grams. Back the cardio off to 30 minutes, four times a week, and keep upping your training intensity.